Calisthenics Workout for Iron Shoulders

IRON SHOULDERS WORKOUT

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About this Calisthenics Workout

Building strong and sexy iron shoulders isn’t as hard as it seems. All you need is just consistent effort that is tons of fun instead while maintaining enormous benefits.

Whether you working on your skills like planche training, handstands or just wanting an overall strong balanced body, building your shoulders is a must. Here’s a list of some of the exercises that hit your shoulders.

Your shoulder is comprised mainly of four parts: the anterior deltoid, lateral deltoid, posterior deltoid. Each has its own function for movement so each should be trained equally.

In calisthenics, it is next to impossible to do a workout focused just on a single body part, especially if it is a major muscle group such as the shoulders. By training your shoulders, you’ll also get to train your chest, tricep, back, and core as well!

Let’s just have a quick round down of the shoulder muscle parts and function:

– Anterior Deltoids (Front head) – Shoulder flexion which is exhibited when you’re moving your arms in front of you or upward

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How It’s Done

Chest Dips

As we’ve mentioned earlier, we’ll be dealing with exercises that target the chest and tricep as well. But chest dips also hit mainly the anterior deltoids. The key to activate the muscle is, again, by focusing on the shoulder activation even before doing the movement. Do the chest dip by tilting slightly forward the dip then you are good to go!

Decline Push-ups

Another chest and tricep exercise which targets also the anterior deltoids. Same concepts apply as said in the chest dips. Focus your mind on your shoulders. But actually, this movement is more shoulder focused so you’ll be able to hit your shoulders easily. Breathe in as you go down then breathe as you push up.

Push-ups

Anterior deltoids are the mostly used muscle in your shoulders. That’s why it is being targeted again by this exercise. Of course, chest and triceps are still active. Just do your regular gym push-ups, except of shoulder being focused by your mind. You’ll get to experience the power of the human mind even in a workout. Amazing!

Australian Push-ups

Let’s go to the back part of your shoulders, the posterior deltoids. Australian push-ups hit the back and bicep and our focus, the posterior delts. Focus on mind muscle activation and squeeze in the delts when performing the movement. Soon you’ll feel them tiring out which is an excellent factor for muscle growth.

Pike Push-ups

This exercise is more shoulder oriented, but still activates, the triceps, chest, traps, core. Anterior and lateral deltoids are the main focus for this exercise. Do the exercise with strict form so that you’ll be a step closer in achieving a handstand push-up.

Side Plank

I know you probably want a strong and broad boulder shoulders. You’ll get that broad look by training your lateral deltoids which what this exercise exactly does. Lateral delts are the outsides of your shoulders. Focus on engaging them when performing the exercise since you’ll be training your core and obliques as well. Be sure to push your body away from the ground and don’t get lousy with the form.

Focus on proper form, breathing and mind muscle activation, and your iron shoulders will be sculpted in no time.

But what if I can’t do some of these exercises?

Get a tailored training routine just for you.It’s a problem many of us face. We’re given routines – usually based on a standardized level – beginner, intermediate, advanced. Calisthenics Academy used to do that too – because it’s very hard to create a personalized training for each and every person unless we spend a significant amount of time with them.